THE RT24 SHOP
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This workout consists of 4 rounds, with three exercises in each round.
Timing: 4 x 6 min Rounds
Rest: 30 seconds between rounds
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Exercises: Squat, Push Press, Thruster, Lunge, Halo Pass, GTOH
Timings: Round 1 is a 16 min EMON, Round 2 is a 8min AMRAP
Rest Period: 1 min rest between Round 1 and Round 2
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Name of Track: Giza Exercises: GTOH, Squat, Push Press, Thruster, Plate Burpee Timing: Pyramid, 2min -3min-4min-5min-4min-3min-2min Rest Period: 30s. 40s. 50s. 60s. 50s. 40s
Rest Period: 1 min between rounds
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Weighted Exercises: Push/Press, Plate Pulls, Squat, RDL, Thruster, GTOH
Pilates Exercises: Shoulder Taps, Plank/Press UP, Glute Bridge Kicks, Prone Kick, 100’s, Bicycle Crunch.
Timings: 3 x 8min Rounds
Rest Period: 1 min between rounds
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Name of Track: Tora Tora Tora
Weighted Exercises: Push/Press, Plate Pulls, Squat, RDL, Thruster, GTOH
Pilates Exercises: Shoulder Taps, Plank/Press UP, Glute Bridge Kicks, Prone Kick, 100’s, Bicycle Crunch.
Timings: 3 x 8min Rounds
Rest Period: 1 min between rounds
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RT24 STRONG is designed specifically for women over 40, focusing on building strength through compound and functional exercises. Each workout includes core exercises to improve stability and mobility—key elements for this stage of life. With an optimal work-to-rest ratio, you'll achieve maximum results in just 24 minutes—perfect for busy schedules. Name of Track: Cleo Weighted Exercises: OH Press, Squat, BOR, GTOH, Plate Pass, Lunge, UUR, Sumo Swing, Halo Pass/Press, Plate Jacks, Plate Swings, Thruster Pilates Exercises: 100’s, Plank Up/Down, Side Kicks Timings: 3 x 8min Rounds
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Name of Track: Maximus Timings: 8 x 3min rounds with 30 s rest between rounds Exercises: Halo Pass, Squat, Thruster, Pull/Push, GTOH , Plate Burpee
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RT24 Power + Strong, combined subscription
Get the best of both, with the combined subscription to RT24 Strong and RT24 Power. Each month you will receive a new Strong AND Power track. -
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RT24 Power uses the HIRT training principal:
High Intensity Resistance Training This uses “high volume, low loading” within RT24 to get the muscles to fatigue. It is when in this fatigue state that the muscles will grow. Each class is designed to target every major muscle group so you are getting a full body work out.
